-LRB- CNN -RRB- -- For 14 seasons , Bob Harper has been the man behind many of the transformations on NBC 's `` The Biggest Loser . ''

His new book , `` Skinny Meals : Everything You Need to Lose Weight -- Fast ! '' is chock full of 100 new recipes , all under 350 calories . We asked Bob to share some of his favorites .

Eggs Florentine

Will you take a look at that photo ? Does n't it look like something you could serve for a brunch with pride and confidence ? Well , go ahead ! But do n't forget to make this just for yourself sometimes , too .

Sauce :

1/4 cup plain 2 % fat Greek yogurt

1 teaspoon Dijon mustard

1/2 teaspoon chopped fresh dill

1/2 teaspoon chopped fresh parsley

Eggs :

2 cups coarsely chopped fresh spinach

1 whole wheat English muffin , toasted

3 +1 or 5 +1 large eggs , scrambled

Directions :

Mix the sauce ingredients together and set aside so that it has a chance to come to room temperature while you are preparing the spinach and eggs .

In a steamer , steam the spinach for 30 seconds to 1 minute , or until just wilted . Drain any excess water . Set aside .

Top the toasted English muffin with the spinach and eggs ; delicately spoon the sauce on top .

Nutrition information : 313 calories , 30g protein , 32g carbs , 8g fat , 6g fiber

Bob says :

`` Instead of making a traditional Hollandaise sauce -LRB- a sinfully rich combination of egg yolks and melted butter that hurts my heart just thinking about it -RRB- , I 've lightened things up using Greek yogurt . I do n't think you 're going to miss ` real ' Hollandaise . This is going to become your go-to sauce for life . ''

10 simple weight-loss tips

Avocado toast

Replace the fatty butter and sugary jam you used to pile on your toast with this abundance of natural flavors , good fats and protein , and you will have a well-balanced meal to kick-start your day ! It 's low-calorie , high-protein and oh , so good .

Ingredients :

1/4 avocado

Pinch of paprika

1/2 teaspoon freshly squeezed lemon juice

1 slice whole-wheat or Ezekiel bread , toasted

4 hard-boiled large egg whites , chopped

1 1/2 teaspoons finely diced shallots

1 teaspoon Dijon mustard

1/2 teaspoon capers , rinsed and coarsely chopped

Dash of freshly ground black pepper

Directions :

In a small bowl , mash and mix the avocado , paprika and lemon juice . Spread on the toast .

In the same small bowl , mix together the egg whites , shallots , mustard , capers and pepper .

Pile the egg white mixture on top of the avocado-smeared toast and enjoy !

Nutrition information : 221 calories , 20g protein , 20g carbs , 8g fat , 6g fiber

Bob says :

`` Like most busy people , I tend to automate my weekday breakfasts . I have one or two recipes that I repeat , saving the slightly more complicated preparations for weekends , when I have more time to cook . Avocado toast is one I just have to have several times a week ! To save even more time in the morning , double the chopped egg white , caper , shallot and Dijon mixture the first day of the week you make this breakfast ; it 'll keep in your refrigerator , and then all you have to do is pile it on your toast with the mashed avocado . ''

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Terrific tuna salad

Pairing the protein of tuna with the carbs of pasta and all these delicious briny add-ins makes a memorable and hearty lunchtime meal .

Ingredients :

4 ounces canned tuna , drained

1 teaspoon capers , rinsed

1/2 shallot , minced

1 tablespoon pitted Kalamata olives

1/2 cup cooked whole-wheat corkscrew pasta

1/4 cup quartered cherry tomatoes

1 cup chopped arugula

1 cup chopped fresh spinach

Directions :

In a medium bowl , mix the tuna , capers , shallot and olives .

Toss the pasta , tomatoes , arugula and spinach with the tuna mixture .

Nutrition information : 288 calories , 28g protein , 26g carbs , 10g fat , 5g fiber

Bob says :

`` When shopping for canned ingredients , like tuna , be sure to purchase the low-sodium version . There 's no short supply of other salty flavors in this dish : Capers and olives both naturally add a little salty punch to every bite . For a little extra crunch , you could also dice up a tart apple and mix it into this lunch . ''

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Zucchini noodles with avocado cream sauce

Carb-free noodles , hooray ! Thinly sliced zucchini will work in any recipe that calls for pasta . It pairs beautifully with any `` skinny '' sauce .

Ingredients :

1 large zucchini

4 ounces roasted boneless , skinless chicken breast , warmed before plating

Avocado cream sauce :

1/4 avocado

1 cup arugula

1/4 cup chopped fresh basil

1/4 cup low-sodium vegetable or chicken broth

1 tablespoon freshly squeezed lemon juice

1 teaspoon crushed garlic

2 teaspoons grated Parmesan cheese

Directions :

Slice the zucchini very thinly lengthwise . Then cut each piece into thirds lengthwise to resemble thick noodles . Steam the `` noodles '' for 2 to 3 minutes , or until they are just cooked through .

Meanwhile , blend the avocado , arugula , basil , broth , lemon juice , garlic and Parmesan in a food processor or blender .

Toss the `` noodles '' with the sauce and the cubed chicken and serve .

Nutrition information : 258 calories , 27g protein , 19g carbs , 11g fat , 8g fiber

Bob says :

`` If you have a mandoline , use that to slice the zucchini thinly -LRB- but watch your fingertips ! -RRB- . If not , use a sharp knife and cut precisely . ''

Got cravings ? Snack 'em down !

Chimichurri steak

Chimichurri is an Argentinean sauce similar to pesto . You will often see it with more olive oil than herbs , but to make it skinny , Harper swapped the base and created a more herbaceous condiment .

Ingredients :

Olive oil spray

1 cup sliced bell peppers

1/4 red onion , thinly sliced

3 plum tomatoes , quartered

2 cups chopped fresh spinach

4 ounces lean round steak

Chimichurri sauce :

1 tablespoon chopped fresh parsley

1 tablespoon chopped fresh cilantro

1 teaspoon chopped fresh mint

1/2 garlic clove

1 teaspoon freshly squeezed lemon juice

2 tablespoons low-sodium chicken broth

Directions :

Heat a medium skillet over medium-high heat . Coat the skillet with olive oil spray and add the bell peppers and red onion . Cook for 5 minutes , then add the tomatoes and spinach . Heat through , stirring , until the spinach wilts . Remove the vegetables and set aside .

Place the steak in the hot skillet and cook for at least 3 minutes on each side . Transfer to a cutting board and let rest for 5 minutes before slicing .

Meanwhile , combine the parsley , cilantro , mint , garlic , lemon juice and broth in a food processor or blender and process until coarsely blended .

Cut the steak into strips and serve on top of the vegetables . Drizzle the chimichurri sauce over the steak .

Nutrition information : 262 calories , 29g protein , 20g carbs , 10g fat , 5g fiber

Bob says :

`` Chimichurri is n't only for Argentineans . It 's popular throughout South America . And chimichurri is n't only for steak ; you can use this as a marinade for any protein , as a sauce for lunch pasta , as a topping on eggs or as a dressing . ''

Can you really control where you lose fat ?

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`` Biggest Loser '' trainer Bob Harper offers new `` skinny '' recipes

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They feature a lighter Hollandaise and zucchini `` noodles ''

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Avocado toast is a savory way to kick-start your day